Author Archive

23 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Pre WOD: Alternate exercises every minute:

Ring Support or Dips
Weighted Pull Ups
Reverse Wall Climbs

WOD 1: EMOTM for 12 minutes:

3 Pull Ups
4 Over The Bar Burpees
1 Power Clean (135/95)

WOD 2: EMOTM for 12 minutes:

1 Muscle Up
4 Over the Bar Burpees
1 Power Clean (185/115)

==

 

22 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet

 

Pre WOD: 20 mins to complete:

1-1-1-1-1 Power Clean

WOD: 10 rounds for time:

5 Push Ups
10 Wall Balls (20/14)
15 Double Unders

WOD 2: 10 rounds for time of:

5 Handstand Push Ups
10 Wall Balls (20/14)
20 Double Unders

==

Hey guys, let’s talk about the Opens…

There are only 4 days efore the first orkout is announced. If ou were looking to participate in any manner please note that the deadline to sign up is this Thursday. Furthermore, some of you have signed up under the wrong affiliate (you should be part of Reebok CrossFit Back Bay I…not II).   We will be doing the workouts every Friday and the L1 will be the scaled Opens WOD, whereas the Rx workout will make up the L2.  Also don’t forget, if you don’t sign up, we tots won’t be friendzzz.

Definitely the best for last,

CG

21 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

 

Versus WOD: First person to get to 8 points wins

1 point = 15 Wall Balls

In order to do Wall Balls you must first complete the buy-in:

15/11 Cal Row
20 Burpees
15 Power Cleans (95/65)
20 Pull Ups
20 Shoulder to Overhead (95/65)
20 Toes to Bar / 25 Sit Ups
30 Russian Kettlebell Swings (24/16)

Rest as needed between efforts

==

Hi…

I forgot this one.

Swing and a  miss,

CG

==

Princess Swanson liked this post
20 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

 

Team WOD: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/12)
70 Walking Lunge Steps
70 Knees to Elbows (100 Kick Outs)
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders (100 Kick Outs)

WOD: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

==

Talk about the Opens…

Make sure that you let people know that less than one week remains before the first workout starts.  Be exact with the information provided and make sure you remind them that the deadline is Thursday.  You must not forget to remind them that the gym will be doing the workouts every Friday.  Mention how scaled workout will be the Level 1 while the Rx workout will make up the L2.  Also don’t forget to say that you will stop being their friend if they don’t sign up.

Definitely leave the best part for last,

CG

==

19 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD: Jackie: For time:

1000M Row
50 Thrusters (45/45)
30 Pull Ups

==

One last thing…

Please be mindful that you do not have to be on a team to take part in the Paleo Challenge (I know what the rules say!!!!).  Also please be mindful that your teammate doesn’t have to be from the gym.  If you have someone at work, someone at home, someone at the bar…wherever.  The idea is to have some kind of support system, a Paleo wingman if you will!  Remember that it takes two to tango.

And two to succeed in the Paleo Challenge,

CG

==

Princess Swanson liked this post
18 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Hanging Knee Raise
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Hanging Knee Raise
8 Box Jumps (24/20)

Rest 2 minutes 2 minute

AMRAP of:

4 Shoulder Press (95/65)
4 Hanging Knee Raise
4 Box Jumps (24/20)

WOD 2: 6 min AMRAP of:

12 Shoulder Press (95/65)
12 Toes to Bar
12 Box Jumps (24/20)

Rest 3 minutes

4 min AMRAP of:

8 Shoulder Press (95/65)
8 Toes to Bar
8 Box Jumps (24/20)

Rest 2 minutes

2 minute AMRAP of:

4 Shoulder Press (95/65)
4 Toes to Bar
4 Box Jumps (24/20)

==

It looks long…

It’s not.  This workout will last roughly 12 minutes worth of action with some 5 minutes (+/- 0) of rest.  Please be mindful that unless you are very comfortable with pressing 95/65 over your head without the use of your legs, you may want to scale this.  Shoulders are one of those things that once they go, they are gone for a long time.  Use them wisely!!!

Enjoy the sideways picture!,

CG

==

Princess Swanson liked this post
17 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

 

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 7 rounds for time of:

6 Power Clean (95/65)
8 Wall Balls (20/14)
10 Russian Kettlebell Swings (24/16)

Rest 1 minute

WOD 2: 7 rounds for time of:

6 Power Clean (115/75)
8 Wall Balls (20/14)
10 Russian Kettlebell Swings (32/24)

Rest 1 minute

==

How are you eating?…

It takes a few days to start developing a habit.  If you have been taking the time to prep your meals and/or pay attention, you should be well on  your way to a fantastic Paleo Challenge.  If you have been stumbling along, please be mindful that you should not get discouraged and throw in the towel.  There is plenty (42 more days) of time ahead of you to right the course.  Either way, be mindful that the first weekend in the challenge is just ahead.  Starting getting ready mentally if you are planning on not fundraising Friday night / Saturday night / Sunday morning’ish.

Everybody loves a good brunch,

CG

==

16 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet  (put your scores in!!!)

Coach’s choice: Angelo: 10 min AMRAP of:

1 Turkish Get Up (each side) with 3 second pause in each position
8 Side dips (each side) (from elbow)

WOD 1: For time: 30-25-20-15-10-5 reps of:

Wall Runs
Jump Squats
Push Ups
Sit Ups

WOD 2: For time: 30-25-20-15-10-5 reps of:

Wall Runs to hips
Jump Squats
Push Ups
Sit Ups

Post WOD:  Coach’s choice: Angelo: 3 min AMRAP of:

Double KB Overhead Carry

or

Double KB Front Rack Carry

Weights for men = 20-24kg Weights for women = 12-16kg

Don’t go lighter

==

Day 2…

Hope your Paleo Challenge started off with a bang!  If not here is Bob P. (one of the winners from the last challenge) and what he did to do to get the most out of the Challenge:

Q1)  What was your biggest concern when starting the challenge?
A1)  My biggest concern was that I’d be feeling hungry all the time. That was not the case though, as I think this challenge was easier than past challenges in that there were more things we could eat / drink.

Q2)  What was the most difficult food or foods to give up?
A2)  Beer and pasta, in no particular order.

Q3)  What was the easiest thing to give up?
A3)  Bread.

Q4)  What did you miss the most?
A4)  The ease of which you can get junk food. The one day I missed was when I was moving apartments and having limited time to prepare anything, I grabbed some slices of pizza to hold me over.

Q5)  What motivated you to continue eating cleanly through all 30 days?
A5)  Two things (i) the long term benefits of eating healthier and (ii) being on a team and wanting to make sure I was contributing and being a good partner.

Q6)  What benefits do you feel you gained from doing this challenge?
A6)  I lost 5 lbs. during the challenge and felt a lot healthier.

Q7)  What do you think was the biggest change?
A7)  I felt more energized.

Q8)  What advice would you give someone who is about to start a cleaner diet?
A8)  A cleaner diet doesn’t mean cutting everything completely out. Being more conservative about your consumption of unhealthy foods can be challenging at first especially given how easy it is to get a lot of junk food that tastes good, but it’s important to think about the positive short term and long term effects cleaner eating can have on your body and mind. Also it helps to have friends or gym buddies that help support your goals on eating cleaner.

Thanks Bob!,

CG

==

15 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 3 rounds for time:

500M Row
40 Double Unders
30 Overhead Lunges (45/25)
20 Sit Ups
10 Burpees onto a plate (45/25)

WOD 2: For time:

1500M Row
120 Double Unders
90 Overhead Lunges (45/25)
60 Sit Ups
30 Burpees onto a plate (45/25)

==

I have a lot today so stay with me…

I know that you read that first part up there and asked yourself what it meant.  I am going to be very straightforward when I define it for you:  It is going to be boring.  12 minutes of un-fun un-funess that consist or small muscle work, mobility, and all around catching up.  Every six weeks, we are going to take one full week back to give the body time to catch up and recover a bit from what we have been doing.  This is super important stuff that every should be doing, we just don’t normally have the time to do.  So please bear with me this week.  Your regularly scheduled Pre WODs will be back next monday.

Also, please note that the Paleo Challenge starts today!  The day before fat Tuesday and two days before lent begins.  If you are planning on looking good in your bikini (like that guy in the picture), then now is the time to start!  Take a moment to join the Paleo Challenge and find a partner that you can team up with for support in the next 45 days.  As of publishing time there are only 5 teams listed, which is fine as long as they are dedicated.  If you would like to jump up, have questions, or would like to know anything in the matter, please email me at gino@reebokcrossfitbackbay.com!!!

The more the merrier,

CG

==

Princess Swanson liked this post
15 Feb
by: Published in Uncategorized

Hi everyone,

I regret to inform  you that the gym is closed today Sunday February 15.  Please be mindful that the MBTA has shut down all train service as well.  Stay in and stay warm and we will hopefully see you all tomorrow!!!

Have a good one,

CG

 

Gram Tusia liked this post
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